Safe Cooking Temps for Healthy Fats + Oils

Fats + oils are naturally sensitive to light and heat.

Light + heat can damage and alter the natural chemical structures of fatty acids found in fats/oils.

The effect of this the creation of free radicals, which are known to be harmful and even carcinogenic (cancer causing) to humans. 

The temperature we cook, bake + fry at matters in preserving the chemical structure of fats/oils for our optimal health and safety. Basically, we don't want to be heating fat/oils past their smoke point, or we're eating rancid and toxic materials.  

You might have even done this, by accident.

Remember that time you tried baking your fav dessert with olive oil + it turned out smelling + tasting terrible? Or let it heat in a skillet on the stovetop top for too long? 

You essentially "burned" the olive oil (it has a low smoke point) and turned it toxic by altering its base chemical structure and releasing the free radicals that contributed to the rancid, unpleasant smell + taste.

 

SAFE SMOKE POINTS OF HEALTHY COOKING FATS + OILS

Many fats/oils on the market today should be avoided because (as part of their extraction + production process) they've already been heated past their smoke point. Always look for cold-processed, organic (ideally non-GMO) oils to make sure the oil hasn't already been damaged before you buy it.

Here's a list of healthy fats/oil and their smoke points. 

TIP: if you don't want to risk it... add your fat/oil after cooking/baking/frying, or when the heat is significantly reduced

 <320 DEGREES: 

- Extra Virgin Olive Oil
- Peanut Oil
- Walnut Oil
- Butter
- Sesame Oil
- Coconut Oil
- Macadamia Nut Oil
- Lard
- Avocado Oil
- Ghee

 <350 DEGREES: 

- Butter
- Sesame Oil
- Coconut Oil
- Macadamia Nut Oil
- Lard
- Avocado Oil
- Ghee

<370 DEGREES:

- Macadamia Nut Oil
- Lard
- Avocado Oil
- Ghee

<390 DEGREES:

- Macadamia Nut Oil
- Avocado Oil
- Lard
- Ghee

<485 DEGREES:

- Ghee
- Avocado Oil

<520 DEGREES

- Avocado Oil